SATURDAY STRENGTH: Six Methods for Toning

I read an article that talked about Strength Training and the 6 methods for toning that will get you results that last. The article, written by Dominic Barsi, was printed in the Healthy Utah magazine - Nov. 2010...

Have you ever noticed someone who is super toned, and wondered how in the world they can look like that? Mr. Barsi says that in order to look toned, your body fat percentage has to be low enough to reveal the shape and definition of your muscles. Makes sense, right? Well, how do you get to that point? Mr Barsi suggests 6 steps to structure your workout around, to get that wonderful toned look...

1. Resistance Training
"Use varied resistance exercises to train all major muscle groups: legs, chest, back, shoulders, arms, and core. Vary workouts between lighter weight with higher reps, and heavier weights with lower reps. I recommend 3-5 sessions per week."

2. Fat Burning Cardio
"Exercising at 60-70 percent of maximum heart rate uses up to 85 fats/15 carbs. Resisting the urge to go harder in order to "feel the cardio burn" will tone your body sooner than going hard."

3. Duration
"For fat metabolism and toning, walking is more efficient than running. Burn the fat - develop the muscle - look toned! I recommend at least 45-60 minutes of cardio per day."

4. Frequency
"People ask 'How often should I work out?' My answer is 'As many days as you eat'. The risk of overdoing it is low because the intensities are low - the body doesn't require the recovery that more intense workouts need."

5. Diet
"Only eat for the next 2-3 hours of activity. Wait between eating if you aren't going to burn calories within a few hours. Keep fat to 30 percent or less. Be disciplined but realistic. Avoid empty calorie sources like alcohol and processed snacks."

6. Mind Set
"Thought habits live below behavior habits. Determining personal goals is always the first step in achievement. Making realistic goals allows you to achieve them.

This article was very important to me, in helping me determine how to structure my workouts. Of course, because I'm recovering from chemo and what it did to my body, it will be awhile before I can reach the levels that Mr. Barsi is talking about. But, I really love his advice about setting goals. If I'm realistic when I set those goals, then I can achieve them.

Remember to always check with your doctor before starting any exercise program.